How to do a Handle Band Pec Fly
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Handle Band Pec Fly
Instructions for Proper Form
Similar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.
- Wrap a resistance band around a pull up bar or high fixed object and stand in front of the anchor point in an upright staggered stance holding on to the handles with extended arms to the sides of your shoulders facing your palms forward.
- Slightly lean your torso forward and pull the handles down to belly button height keeping your arms extended with slightly bent elbows.
- Return to the starting position.
Sets & Reps Calculator
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Alternatives & Variations to Handle Band Pec Fly
1. Cable Crossover Fly
97.3 mSCORESWAPPED 1,040 TIMESCable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.
2. Machine Fly
98.2 mSCORESWAPPED 945 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
3. Dumbbell Fly
98.3 mSCORESWAPPED 753 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
4. Chest Expansion
11.7 mSCORESWAPPED 727 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
5. Dumbbell Floor Press
73.8 mSCORESWAPPED 630 TIMESThe Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.
6. Push Up on Knees
83.4 mSCORESWAPPED 604 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
7. Loop Band Push Up on Knees
54.1 mSCORESWAPPED 590 TIMESModifies the traditional push-up by incorporating a loop band for added resistance and performing the exercise on the knees to reduce intensity. This variation targets the chest, shoulders, triceps, and core, with the loop band increasing resistance as the arms extend, enhancing muscle activation and growth. Ideal for beginners or those rehabilitating from injury, this exercise strengthens the upper body while minimizing strain, providing a scalable challenge as strength and confidence grow.
8. Push Up
94.5 mSCORESWAPPED 561 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
9. Loop Band Push Up
32.8 mSCORESWAPPED 513 TIMESThis enhanced push-up variation introduces resistance via a loop band to increase the intensity of the classic bodyweight exercise. Placing the band across the back and under the hands, it adds tension during the push-up motion, amplifying the work required by the chest, shoulders, and triceps. This variation not only strengthens these muscle groups more effectively but also encourages core engagement and stability throughout the movement.
10. Hand Release Push Up
93.3 mSCORESWAPPED 475 TIMESHand Release Push Up is a variation on the standard push up. While the movement itself is nearly identical to a standard push up, by lifting your hands off the ground, you ensure that you’re moving through your full range of motion on each repetition.